👉 Stand tall with feet slightly apart and toes pointing outwards. Ensure that the entire body is facing the judges.

👉 Keep legs straight or with a slight bend at the knees.

👉 Position arms by the sides with lats flared, maintaining a slight bend at the elbows. Keep hands closed in a fist.

👉 The body should be turned to the side, facing the right side of the stage.

👉 Position one foot slightly in front of the other to add depth and dimension to the pose.

👉 Keep the legs straight or with a slight bend at the knees.

👉 Hips and eyes must be directed towards the side of the stage.

👉 Front and rear hands should hang moderately flared to the sides, with palms clenched into fists.

👉 To expose the right side of the upper body , the right arm and shoulder should be turned more towards the judges.

👉 Competitors should face the rear of the stage.

👉 Both feet must be moderately separated, with toes pointing slightly outwards.

👉 Feet should be aligned and not offset to any degree (i.e., one in front of the other).

👉 Arms should be kept flared to the sides and lats open to highlight the athlete's X frame..

👉 The body should be turned to the side, facing the left side of the stage.

👉 Position one foot slightly in front of the other to add depth and dimension to the pose.

👉 Keep the legs straight or with a slight bend at the knees.

👉 Hips and eyes must be directed towards the side of the stage.

👉 Front and rear hands should hang moderately flared to the sides, with palms clenched into fists.

👉 To expose the left side of the upper body , the right arm and shoulder should be turned more towards the judges.

👉 Stand upright with your feet flat on the ground, spaced about shoulder-width apart. Note that placing one leg forward is also permitted.

👉 Keep your legs straight or with a very slight bend at the knees, and allow your toes to point slightly outwards.

👉 Bring your arms up, flexing your biceps, and direct your fists toward your shoulders.

👉 Tighten your abdominal muscles to maintain a controlled midsection. Optionally, vacuum poses are also permitted, enhancing the presentation.

👉Stand upright with feet shoulder-width apart or narrower.

👉Contract and flare the lats by pushing the ribcage forward.

👉Lift the chest, engage arms, and tighten the abdominal muscles.

👉Maintain a straight posture to showcase X frame.

👉 Stand with one side facing the judges.

👉 Place one hand on top of the other arm's forearm, and then flex the arm closest to the judges by bringing it across the chest.

👉 Engage the chest muscles, showcasing definition and fullness.

👉Maintain a slight twist to emphasise the the chest and obliques.

👉 Legs are bent with the foot closest to the judges on tiptoes.

👉 Face the judges with feet slightly offset or apart in a staggered position.

👉 Direct knees toward the side of the stage.

👉 Use the back arm to reach across your lower back and grip the wrist in front.

👉 Ensure the front upper arm is against your side, with the back palm on your rear.

👉 Exhale, tightening the abs, legs, deltoids, and triceps for a defined presentation.

👉 Athletes face the rear of the stage.

👉Stand upright with your feet flat on the ground, spaced about shoulder-width apart. Note that placing one leg back is also permitted.

👉 Keep your legs straight or with a very slight bend at the knees, and allow your toes to point slightly outwards.

👉 Bring your arms up, flexing your biceps, and direct your fists toward your shoulders.

👉 Stay on both feet at the same level, about shoulder-width apart. Alternatively, place one foot behind and spike the calf.

👉 Flex the lats by pushing the ribcage forward.

👉 Elevate the chest, engage the arms, and tighten the abdominal muscles.

👉 Preserve a straight posture to highlight the X frame silhouette.

👉 Stand with feet leveled or bring one foot to the front.

👉 Legs can be either straight or slightly bent.

👉 Either keep both arms up with hands behind the head or place one hand behind the head and the other on the hips.

👉 Switching between the two versions of 'Abs & Thighs' is permitted.

👉 Strike your favourite 'Most Muscular' pose.